Long-time no see folks...
It has been a while since I last posted a blog!!
Sorry to disappoint...
"So what you been doing?"
The truth is I have been working and studying for the most part and while I haven't been posting about fitness and health I still practice what I preach. I'm still grinding away to attain that goal of being Lean, Healthy and Strong.
Obama gets it
"Enough with waffle, gimme a program!"
So despite being deeply in the midst of writing my Masters thesis, I have selflessly decided to write up a program designed to help you break through your strength barriers (IT HAS NOTHING TO DO WITH PROCRASTINATING!)
I'm sure blogging is there somewhere...
Strength training 101
When training for strength, a common mistake I observe is that people tend to want to change or increase the weight with each set. We inherently veer towards a pyramid style loading scheme. I will illustrate an example below:
A1: Deadlift 4 sets x 8-12 reps
Set 1: 100kg for 12
Set 2: 110kg for 10
Set 3: 120kg for 8
Set 4: 130kg for 8
So essentially we can see the trainee dropping reps to accommodate a higher weight with a 30% increase in weight over the session.
Is it wrong?
No, it is perfectly fine to train in this manner but if you are trying to maximise your strength gains it is not the optimal way. To emphasise strength gains it is preferable to keep a narrower bracket of weight over the session with a strict range of reps with the idea of increasing reps rather than dropping them. Think strength training = structure
This guy doesn't wing it in the gym
"Give me the damn program man!"
So let us go over what a good strength program should entail
A narrow range of weight across the program: 1 Rep Max is the maximal weight you can lift for 1 rep. So a 3RM is a weight you can lift 3 times before failure. Typically this is expressed as a percentage of your 1RM e.g. your 5RM is roughly 85% of your 1RM. Examples for strength programs would be choosing a weight that is in the range of 75-82%, 80-87% or 85-92%.
Favour more sets: For strength generally 5 or more. This is to take advantage of the Law of Repeated Efforts, that is to allow the neuromuscular system to adapt to the load.
Favour lower repetitions: For strength generally 5 or less. Higher reps tend to result in a greater amount of metabolic adaptations from the body (think size, endurance, fat-loss) whereas lower reps tend to result in more neural adaptations (relative strength, size/strength).
Sufficient rest periods: The neuromuscular system takes longer to recover fully, a common mistake amongst trainees is to keep a bodybuilding/fat loss rest period when training strength. Allow at least 4 minutes between sets for your body to make optimal strength gains.
Putting it all together
"ummmm"
Sample Deadlift program
A1: Deadlift, 2-4 reps x 6 sets, 4-5 mins rest between sets
Supplemental exercises
B1: Lying leg curl, 6-8 reps x 4 sets, 60 sec rest.
B2: Goblet squat, 8-12 reps x 4 sets, 60 sec rest
C1: Back extension, 20-25 reps, 3 sets, 60 sec rest.
Enjoy your new strength :)
